This is an on going debate but some of the findings may surprise you!



The debate that running can cause arthritis has ravaged on for decades. Running is an exercise that is high impact, resulting in the joints being jarred every time the foot hits the ground. The joints are pounded every time you take that step and running creates a much larger force and stress on the joints compared to walking.

Degenerative diseases such as arthritis are caused by wearing of the cartilage. By running too much can actually wear down the cartilage that surrounds your bones and thus cause arthritis. With the cartilage worn away the joining bones cannot move as smoothly and thus causing pain.

Some doctors completely agree with the fact and advise their patients to choose an exercise which has less impact on the joints such swimming, cycling or aerobics. However, some doctors have a completely different opinion. They advise their patients to run because running can strengthen the bone and reduce the chances of osteoporosis and arthritis later in life.

Interesting!

Some independent research done by Dr. Lyle Michelli at the department of Orthopaedics compared 504 former collegiate long distance runner and 287 former collegiate swimmers. Swimmers were chosen because it is an exercise that most doctors advise their patient to do because of the low impact nature.

The results and findings were very interesting.

He found that degenerative diseases such as arthritis were actually lower in long distance runners compared to swimmers (2.4 for runners). Three of the swimmers had arthritis that was so severe that surgery was required. None of the runners required surgery as a result of running.

Swimming is a low impact exercise so arthritis should not be a problem. According to theory the runners should have a higher percentage who suffered from arthritis but this just isn't the case. Could it be the resistance of the water that makes the joints work more and thus cause arthritis? Because when running you don't have as much resistance from the air compared to the water.

Also consider that resistance and impact in running is in one direction, down because of gravity. We have evolved to compensate for this type of impact; our body is prepared for it. Swimming on the other hand places pressure in many different directions; pressure that our bodies have not evolved to deal with, perhaps this is a possible reason.

Dr. Michelli stated, "There is no association to moderate long distance running and the future development of osteoarthritis."

The type of exercise you take depends on your personal preferences. Running may not be your sport because of other health reasons or simply because you don't find it fun.

The most important thing when starting any exercise is that you enjoy the exercise - this will make the exercise more exciting and most likely you will continue doing it!

If you do decide to take up running as an exercise you need to understand it and better equip yourself.

Not fully understanding running can cause injury and long term damage.

You will need to buy the right running shoes. Not any training shoes will do however. Proper running shoes has to support your foot properly to reduce the impact and damage that is created when your feet hits the ground.

You will need to find out the shape of your feet. You could have a pronate foot, normal foot or a flat foot. Your specialist running shop can tell you what type of feet you have or if in doubt consult your doctor.

You need to wear adequate clothing when running. Running when you're cold is not fun and actually can deter you from running in the future. Lycra running shorts and tops can help you with this. You can wear a Lycra top and then wear a running top over it. You can always take off the running top once you get too hot.

Lycra shorts can also help prevent chaffing. Chaffing is caused when your running short rubs against the skin. You will not notice it when you only run a short distance but over long distances the feeling can be horrendous.

Once you are ready to run remember not to run too much! Start off slowly with 1 minute running and 3 minute walking. Repeat this 6 times. Do this on alternate days so your body can have a chance to rest and rebuild itself. Do not overdo it. It is best to start very slowly to reduce the chances of you injuring yourself and so not put yourself off running in the future.

Just like anything in life little but often is best.

(www.marathon-runner.com)